Release time….See you tonight 

Warm up 

• 10 Mb buprees
• 10 Mb cleans
• 10 Mb squat toss in air
• 10 1 Mb burpee, 1Mb clean, 1 squat toss in air

    REP SCHEME  6 4 2 4 6 

1.  Bench press / Push press 

     2.  Split stance  leg deadlift , half of what you dl with no extra strain on the spine  

or

    3. both and 1 mile run 

   4. or chose 1 and do mini wod 

 

12 min Amrap

• right side and left side – 50-ft.  dumbbell overhead walking lunge (50/35lb)   2x gym floor
• 100 double-unders/200 SS
  10 MB cleans to wall-ball shots (14/20lb) (10/11ft)MW-MH
  2 -5 rope climb, 
  10 weighted hip lifts, use bench or floor 

release calves